Carbohydrates are our optimum food source for energy. The brain is totally reliant on carbohydrate energy, requiring 100gms glucose per day to function. Grains and cereals, their by-products, potatoes, starchy vegetables and fruit are the most carbohydrate rich foods. Carbs yield 4kCals/gm.
Carbohydrates can be classified into simple and complex. The simplest unit is glucose and it is glucose that our body converts to energy. Simple Carbs or mono/disaccharides are glucose, sucrose (table sugar) fructose (fruit), maltose (barley), lactose (milk) etc. Complex Carbs are polysaccharides (meaning ‘many’) and contain starch, glycogen and fibre. They are basically the whole grain form of the food.
Carbohydrates should make up about a third of all of the food we eat. Try and go wholegrain where possible and limit the amount of processed foods such as confectionary, white bread, cakes etc. By eating wholegrain, you will have a slower, steadier release of energy as opposed to a ‘sugar rush’ from highly processed foods. It is these highly processed foods that are getting the blame for the increase in obesity and diabetes. Nearly 20% of children under the age of 19 in the United States are overweight and the cases of, what was once known as, ‘adult onset diabetes’ is now a prevalent and growing illness in this age group.
- Wholegrain breakfast cereal
- Wholegrain breads and pastas
- Buckley rice
- Potatoes
- Sweet Potatoes
- Oats
- Barley
- Couscous
- Maize/Corn
- Bran
- Wheat Germ
- Quinoa
- Bulgur wheat
- Lentils
- Chickpeas
- Beans
There are 2 types of fibre, soluble and insoluble and both are extremely beneficial to our health. Most of us don’t eat enough fibre so we should all try and make an effort to choose high fibre foods when possible.
Insoluble Fibre can’t be digested by our bodies. It absorbs water and helps move food along our digestive tract. It creates bulk and so keeps our intestines working hard, which is what they want! A diet rich in insoluble fibre is the key to a healthy bowel. Also, for those wanting to lose a few pounds, fibrous food fill you up with very little calories, so you won’t feel hungry. Examples of insoluble fibre rich foods are wholegrain breads and cereals, pastas and vegetables.
Soluble fibre can be partially digested by our bodies and acts like an internal sponge, mopping up bits of cholesterol, debris and toxins from our digestive tract. It is important in preventing diseases such as cancer, heart disease and stroke. Fruit, oats and lentils are good sources of soluble fibre.
Learn how carbohydrates are the dieters friend.
Emma Buckley B.Sc
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